College Cuisine

Ingredients

• 1 1/2 cups raisins
• 4 3/4 cups all-purpose flour
• 4 cups white sugar
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 1 1/2 teaspoons salt
• 1 1/2 teaspoons nutmeg
• 1 1/2 teaspoons cinnamon
• 1 1/2 teaspoons ground cloves
• 6 eggs
• 1 (29 ounce) can pumpkin
• 1 cup unsweetened applesauce
• 1 cup chopped walnuts

Directions

1. Preheat oven to 350 degrees F (175 C). Grease three 12 cup muffin pans, or line with paper muffin liners. Soak raisins in hot water for ten minutes to plump, then drain.
2. In a large bowl, combine the flour, sugar, baking powder, baking soda, salt, nutmeg, cinnamon, and ground cloves. In a separate bowl, mix the eggs, pumpkin, and applesauce, until smooth. Add this mixture to the dry ingredients and stir thoroughly to make a smooth batter. Stir the raisins and walnuts into the batter. Spoon batter into the prepared muffin cups.
3. Bake for 30 to 35 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean.

For more healthy recipes and snacks, check out AllRecipes.com

So many of you have been asking how others suggest getting into the step of things. I know from experience that is not something easy. I have and still continue to have a harder time getting exercise in on a regular basis. Though I live right on campus I feel that just walking to and from classes is not enough. Classes are getting the best of me most days so finding even a few minutes to exercise is almost impossible.

As I have heard from others that are trying to get exercise they suggest starting small and working up to another level as you feel comfortable. If you have not exercised in a longer period of time and then decide to go for a 5 mile run you probably wont feel like going the next day again. So advice from myself and others out there is not to start to fast. Don’t burn yourself out to early. Take it in the steps that you feel are necessary and what u have time for.

As most things try and tell you to get some sort of exercise in each day… it is not as necessary as it may seem. If you get in a quality workout even four times a week it helps you more than others may think.

Have suggestions for others? Want to get more advice? Ask us!

If you would like information at a click of your mouse check out the college fitness website.

The first step is up to you!!

Whether sitting in the grass and working on our laptops, sitting in the caferteria or cramming in the library, it is where we spend most of your time trying to get projects, homework and studying done. Although there may be mental burn, both the body of a college student and the mind need physical exercise to function at the highest level.

With required classes such as weight lifting and gym class in the past it is had for most college students to get in the recommended 60 minutes of exercise. The importance of exercise is nothing new. The U.S. Dept. of Health and Human Services recommends that each person get in 45-60 minutes of moderate physical activity at least five of seven days of the week. Such things as brisk walking, jogging, running or swimming can be considered within this category and can promote cardiovascular health.

With a little exercise it can also help lower blood pressure and counter stress. There are benifts for both women and men. For women, exercise that makes the body and body bear weight, such as walking or running– may reduce the risk of osteoporosis down the road.

With continuous exercise better self-confidence increases. It can have the effects on how individuals participate in class and your performance in academics overall.

For tips and trick, check out EHow.

Let us know how you get in some daily exercise. We want to know.

Students of the college age today are starting to realize as the semester moves forward, how a lack of sleep cuts into academic and athletic performances. The phrase of “all-nighters” have become a known habit among students but the effects of them have not been realized quite yet.

As studies show and most people know, eight hours of sleep is a appropriate number to get each night. Now… it is better to get ever more than eight hours each night. Though it having to much sleep can have effects on you, most people would rather get to much sleep than not enough. Studies find approximately 20 percent of college students suffer from sleeping disorders. College students who suffer from sleep disorders can experience irritability, anxiety and even weight gain.

According to results of studies posted on sleepdeprrivation.com

“Students who are losing sleep for any reason may be needlessly harming their bodies. According to the Covenant Sleep Center, students who do not get enough shut-eye can face long-term consequences beyond grogginess. Seizure, stroke and heart attacks are also possible consequences of sleep deprivation.

In the short term, sleep deprivation can lead to irritability and exhaustion. A body without proper rest will not operate at its optimum performance. For that reason, many who suffer from sleep deprivation increase their food intake. This may be one reason why some college students pack on the dreaded “freshman 15,” a weight-gain phenomenon common among new college students.

It is typical for college students to experience altered sleeping patterns when they leave home for the dorms. Their sleep may be affected by unusual schedules, which fluctuate to accommodate classes, social activities or work.

Students may also find themselves staying up late at night to study and cram for exams. Excessive partying can also be a reason for sleep deprivation, as alcohol can disturb sleeping patterns. Many students also report that they are unable to fall asleep because they are worried about finding a job and securing their futures beyond college.”

Sleep is a much bigger issue than many think. I am guilty also. There are multiple nights that I am lucky to get five or so hours. It is something that I have personally seen effect me in more than one way. I have learned the hard way that I need to take an extra hour or so for myself. As finals are coming closer for me and others in my position I know it is only going to get harder.

Do you get enough sleep each night? Why or why not? Let us know!

Your a college kid and are not feeling as healthy or in shape as you were in high school, lets see if we can get you back on the track to better fitness.

Those wanting to get back into shape need to look no further than going outside or a local gym.

Students don’t know the first thing about college health heath, and that is drastically affecting their growing waistline. Those concerned with their workouts and exercise need to look no further than outside their building/home.

College health is tough to regulate because of the late night studies (or parties) and drastically different lifestyle. Also, college students are much less likely to be as active as they were in high school. Many students go from being involved in high school sports and then do not continue to be as active after high school.

Here are quick tips to improve health and fitness at the college level.

1- Rest less and workout more. THe thing that really hurt the workout is the rest between sets. You need to get up and workout more. Do jumping jacks or crunches between sets if you believe it will help…. it typically does.

2- Lift weights to lose weight. Student health is decreasing because they, especially females, waste their time on the treadmills and elliptical when heading to the gym. College health would greatly improve with shorter workouts with lifting more weights.

3- When doing cardio, do it right. Long distance running or walking will not improve teem health. In fact, there have been studies done to prove that adding aerobic training to a workout showed nothing that dieting alone wouldn’t help. Do a short run (less than a minute) followed by a shorter walk.

4- Don’t isolate muscles. Learn what exercises help in what lifts and what muscles are effected. until you know what it is benefiting and how to properly do the lift…it will not help as much. Learn to do it the right (and safe way)

5- For college health, try to stay active. Stay active. Go to the gym more. Remember, if you were an athlete last year, and now you do nothing, your college health will deteriorate.

It is time to do things now and not wait. It is easier said than done but once you get started it will be much easier. Take the time from the apt and tv and take a walk the fitness center. Even take a break between homework assignments if you need to make time.

For more information, check out this exercise site.

Cant seem to stick to your diet? Start snacking, it helps!!  It helps control hunger and rein in portion sizes at meals. And don’t worry, it’s supposed to feel indulgent. If a snack isn’t satisfying, you’ll go in search of something that will be.

Suggestions:

Kashi Chewy Granola Bars

Frozen Peas And Corn

Yogurt

Apple

Quaker Express Oatmeal

Soy Chips

Frozen Juice Bars

Cinnamon Puffins or Quaker Oats Squares

Licorice

Gum

So I was recently going through facebook groups and trying to see if there was anything out there that was interesting or just plain crazy…believe me …they are some out there that are so dumb that people decide to join him.

I came across the Jillian Michaels fan page. I thought it was probably one of those things that it was just people that liked her but it wasnt. Jillian was actually using a fan page to update on her life. There were a lot of people that were commenting on her status and asking questions. She said that because of the way that she has the fan page set up it was hard to respond to everyone. She directed people to message her on twitter.

So being the journalist/reporter I am, I wanted to see if she actually would or it was something she was just trying to get more people  to follow her. I decided to use my twitter skills and send her a question about what a college student should do about meals when they are on the go. I HEARD from her.

She gave me a few tips:

1.Try to pack your own lunch. it saves you time, money and you can control what you eat.

2. Look for the healthy options when on campus. You think it is healthy when you have a salad but what else is on it. (Meats, cheese and dressings.)

Want to contact Jillian for questions you have have. Check out:

Jillian Michaels or Twitter

So as many of you have already figured out that it is spring and you can walk to campus without having to throw on your coat and find your gloves. Today as I walked across campus I saw guys throwing the football, a frisbee being thrown from one part of campus to another and students on benches and leaning against tress reading.

It is now the time of year when you dont have to to feel like the weight room/rec center is the only place to exercise. Get out of your house/apartment and check out the COMMUNITY in which you live in. There are plenty of other walking around so you might just be able to meet a new friend or see an familiar face (that you once saw in a class).

Walk around the block, to the river or just around campus. Walking can now feel like something that you want to do… and it is not in the teens!

These are some recipes that friends and family have recommended to me. They are a small treat/snack and meal that fill you up fast without having to worry about being hungry until your next meal time.

Sunshine Power Muffins

(These muffins are high in protein, vitamin C, calories, calcium and complex carbohydrates for a post-workout recharge.)

Ingredients

Instructions

Nutritional Information

A great Web site to find valuable information is Relish. Check it out.

As spring break roles around it is the time that students are find themselves being challenged. Students are away from their comfort zone whether being at their apartment, school or town. The things may not be the same and a challenge arises. I know many people are going on break and will not even be in the state in which they are in now. It is hard once you are off a diet/routine to get back on it. It is suggested that students/individuals keep to their diet while on break. Take a walk in the part, use the fitness center at your hotel, choose the healthier option at restaurants or your parents refrigerator.

If you can make the best out of your spring break you know that you will be in this for the long run.

Are you one of the students traveling away from your comfort zone? Try these links:

Vacation Tips for the Diet

Diet ideas